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For many, consuming dairy, particularly drinking milk, can be problematic due to milk allergy or lactose intolerance. Stomach cramping, bloating, and loose stools may quickly result, leading many to seek non-dairy and lactose-free milk alternatives.

High in medium chain triglycerides which are easy to digest fat molecules with some potential health benefit

Good source of potassium

Naturally rich and creamy with a slightly sweet coconut taste

Cons

Low in protein

Naturally low in most nutrients

Limit to 1/2 cup per meal when following a low FODMAP diet

High in saturated fat, which some individuals may need to limit

May contain emulsifiers, stabilizers and preservatives

Rice milk:

What is it?

Cooked brown rice, blended with additional water and then strained

Top brands

Rice Dream, Pacific, Vitasoy

Nutritional Profile (per 1 cup serving)

Unsweetened- 70 calories, 2.5 g fat, 11 g carbs, 0 g protein

Pros

Least allergenic of all the dairy free milk alternatives

Easy to digest

Cons-

High in carbohydrates and calories

Low in protein

Naturally low in most nutrients (unless fortified)

Typically does not taste creamy due to low fat content

May contain arsenic from the rice

Cashew milk:

What is it?

Water soaked cashews blended with water and then strained

Top brands

Cashew Dream, So Delicious, Silk

Nutritional Profile (per 1 cup serving)

Unsweetened- 35-40 calories, 3-3.5g fat, 1-3 g carbs, 0-1 g protein

Pros

Creamy and nutty taste

Low in calories

High in vitamin E

Cons

Low in protein

Cashews are a common food allergen

Avoid if following a low FODMAP diet

Naturally low in most nutrients (unless fortified)

May contain sweetener and other additives

Okay, so now you probably have a pretty good understanding of some of the most popular non-dairy milk options on the market.

So, which one should you use?

I believe it depends on WHY you are using the milk!

Reasons For Using Milk:

To lighten up your coffee or tea

I prefer almond milk in this scenario since it is thick and creamy, and tends to mix well in hot beverages. Keep in mind that the characteristics of each milk may vary from brand to brand.

To wet your cereal

It really doesn’t matter!

To add to a smoothie or protein shake

It really doesn’t matter!

To obtain calcium, vitamin D, and other nutrients

Most brands of non-dairy milks are fortified with these nutrients, but be sure to check the label because it may vary from brand to brand. You can find out by reading the nutrition facts label or by reading the ingredients list as most of these nutrients must be added to the milk since they are not naturally contained.

To increase lean muscle mass

Go for soy milk since it is the highest in protein and calories– two essential ingredients when you are looking to gain muscle.

To hydrate

Water is always the best option when it comes to hydration, but if you are drinking milk to hydrate opt for unsweetened almond or cashew milk since they are lowest in calories and carbohydrates and will not drastically spike your blood sugar levels.

To bake or incorporate into a recipe

It doesn’t matter too much, but remember that some of these milks have unique flavor profiles. I like to bake with coconut milk because of its high fat content and naturally sweet flavor. However, if you dislike the taste of coconut or know that this flavor profile will not go well with the recipe, then opt for a more neutral option like unsweetened, unflavored soymilk or almond milk.

I hope this gives you a bit of insight into the various types of non-dairy milk options. If you must follow a dairy free or milk free diet, I encourage you to experiment with different types of non-dairy milks as well as different brands. Find the one that works best for your body and for your needs!

If you need more help figuring out a diet plan that best suites you, please explore the services we offer at Food Sensitivity Solutions.